9 mau meaʻai hoʻomaʻamaʻa lohi mai ka ʻaina kakahiaka a i ka ʻaina ahiahi

Anter

• ʻO ka mea ʻai lauʻai a me Chickpea Curry
• ʻO Savani Bean a me Soup Spinach
• Pasta me ka hua moa hua moa
• Sopa Huaʻai Bipi
• Piʻi ʻulaʻula ma luna o ka laiki Sepania
• ʻO Cajun Shrimp a me ka Laiki
• Pipi a me nā mea kanu
• ʻO Applanauce Cranberry
• Oatmeal Cooker lohi
• Nānā no

Ke ʻimi nei paha ʻoe i kahi pāʻina hōʻoluʻolu no ka hāʻule a i ʻole ka hoʻoilo a makemake paha e mālama i kāu lumi kuke i ka wā o ka puna a me ke kauwela, e hauʻoli ʻoe i ka loaʻa ʻana o kēia mau kuke kuke lohi i kāu arsenal. E hoʻopiha wale i ka mīkini countertop pono me nā mea hoʻomoʻa kuke lohi ma mua o ka moe ʻana (e hoʻomākaukau ai i ka ʻaina kakahiaka) a i ʻole i ke kakahiaka (no ka ʻaina awakea), a i ka manawa e hoʻomākaukau ai kāu papaʻai iā ia iho. (Heluhelu: ʻoi aku ka manawa e hoʻopaʻa i kahi bonus ma ka home HIIT workout!)

ʻO ka mea ʻai lauʻai a me Chickpea Curry

Hana: 4 a 6 lawelawe

Nā mea hoʻohui

• 3 kīʻaha pua puaʻa
• 1 15-auneke hiki i ka moa, holoi ʻia a hoʻokahe ʻia
• 1 kīʻaha ʻoki ʻoki ʻia nā pīni ʻōmaʻomaʻo
• 1 kīʻaha kāloti ʻoki ʻia
• 1/2 kīʻaha ʻokiʻoki
• 1 14-auneke hiki i ka palaʻai mea kanu
• 2-3 teaspoon ka pauka curry
• 1 14-auneke hiki ke hoʻomālamalama i ka waiū niu
• 1/4 kīʻaha kuʻi ʻia i nā lau basil hou
• ʻO ka laiki ʻulaʻula i kālua ʻia (ke koho ʻia)

Nā kuhikuhi

1. I loko o kahi kuke lohi lohi 3-1 / 2- a i ʻole 4-quart, hoʻohui i ka cauliflower, nā pīpī, nā pīni ʻōmaʻomaʻo, kāloti, a me ka ʻaka. E hoʻoulu i ka palaʻai a me ka palaoa curry.
2. Uhi a kuke ma kahi hoʻonohonoho wela wela no 5 a 6 mau hola a i ʻole ma kahi hoʻonohonoho wela wela no 2 1/2 a 3 mau hola.
3. E kuʻi i ka waiū niu a me nā lau basil i ʻōniʻoniʻo ʻia. ʻO ka raiki puna, inā e hoʻohana ana, i loko o nā pola, a me ka curry ladle ma luna o ka luna. (Inā makemake ʻoe i kēia meaʻai hoʻomoʻa lohi, a laila makemake ʻoe i kēia mau kīʻaha 8 DIY ʻē aʻe.)

ʻO Savani Bean a me Soup Spinach

Hana: Nā lawelawe 6

Nā mea hoʻohui

• 3 14-auneke ka hupa huaʻai
• 1 15-auneke hiki i ka puree kōmato
• Hiki i ka 1 15-auneke ke liʻiliʻi i nā pīni keʻokeʻo a i ʻole nā ​​pīni Nui Nui, hoʻokahe ʻia a holoi ʻia (kūʻai i kekahi mau kini keu no kēia mau mea ʻono pi ʻono — ʻae, aia nō!)
• 1/2 kīʻaha laiki ʻeleʻele i hoʻomoʻa ʻole ʻia
• 1/2 kīʻaha ʻokiʻoki finely
• 1 teaspoon basil maloʻo
• ʻO ka paʻakai 1/4 teaspoon
• 1/4 teaspoon pepa ʻeleʻele
• 2 kālika cloves, ʻokiʻoki
• ʻO nā kīʻaha 8 i ʻoki liʻiliʻi i ka milo hou a i ʻole lau kale
• ʻO ka paʻakai Parmesan i ʻoki ʻia

Nā kuhikuhi 

1. I loko o kahi kuke kuke 3-1 / 2- a i ʻole 4-quart, hoʻohui i ka hupa huaʻai, tomato puree, beans, raiki, aniani, basil, paʻakai, pepa, a me ke kāleka.
2. Uhi uhi; kuke ma kahi hoʻonohonoho wela wela 5 a 7 mau hola a i ʻole ka wela wela 2 1/2 a 3 1/2 mau hola.
3. Ma mua pono o ka lawelawe ʻana, hoʻoulu i ka milo a i ka kale hoʻi a kāpīpī i ka papa hana kuke lohi olakino me ka tī Parmesan.

Pasta me ka hua moa hua moa

Hana: Nā lawelawe 6

Nā mea hoʻohui

• 1 eggplant eggplant
• 1/2 kīʻaha ʻokiʻoki
• Hiki i nā kini kēpau 2 14-1 / 2-auneke i paʻi i nā ʻōmato
• Hiki i ka 1 6-auneke ke kāpili i ke ʻano tōmalia
• 1 4-auneke hiki ke ʻoki ʻia nā halo, hoʻokahe ʻia
• 1/4 kīʻaha waina maloʻo maloʻo
• 1/4 kīʻaha wai
• 2 kālika cloves, ʻokiʻoki
• 1 1/2 tī te ʻole o ka ʻohana oregano maloʻo
• 1/3 kīʻaha pitted kalamata olives, sliced
• 2 punetune i ʻoki ʻia i ka pā paʻi hou
• Pepa ʻeleʻele
• Pasta penne kuke
• ʻO ka tī Parmesan i kuʻi ʻia

Nā kuhikuhi

1. Eggplant peel; ʻoki ʻia i loko o nā cubes 1 iniha.
2. I loko o ka 3-1/2- a hiki i ka 5-quarter slow cooker, e hui pū i ka eggplant cubes, ʻoki ʻokiʻoki, canned tomatoes me ko lākou wai, tomato paste, sliced ​​mushrooms, red wine, water, chopped garlic and oregano.
3. Uhi uhi; e kuke ma kahi wela haʻahaʻa 7 a 8 mau hola a i ʻole ma kahi wela wela 3 1/2 a 4 mau hola.
4. E hoʻoulu i nā ʻoliva kalamata a me ka pāhiri. ʻO ke kau e ʻono ai me ka pepa. E ninini i ka ʻuala ma luna o ka pasta; e kāpīpī i ka papa hana kuke lohi i hoʻopau me ka tī Parmesan a lawelawe. (E pili ana: ʻO kēia Vegan Bolognese ka mea ʻokoʻa maikaʻi loa no ka ʻai ʻiʻo maoli)

Sopa Huaʻai Bipi

Hana: 4 lawelawe

Nā mea hoʻohui

• 1 paona ʻōpala pipi iwi ʻole, ʻoki ʻia a ʻoki ʻia i ʻāpana liʻiliʻi
• 3 kāloti waena, ʻoki ʻia i loko o nā ʻāpana 1/2-iniha ka mānoanoa
• 2 mauʻuala liʻiliʻi, ihi a ʻokiʻoki ʻia i nā cubes 1/2-inch
• 1 onioni, okioki
• 1/2 teaspoon ka paʻakai
• 1/2 teaspoon thyme maloʻo
• 1 lau bay
• Hiki i nā kini kēpau 2 14-1 / 2-auneke i paʻi i nā ʻōmato
• 1 kīʻaha wai
• 1/2 kīʻaha puʻupuʻu paʻa
• ʻO nā lālā paʻi hou (ke koho)

Nā kuhikuhi 

1. I ka 3-1 / 2- a i ʻole 4-quart kuke lohi, hoʻohui i nā ʻāpana pipi, nā kāloti i kālai ʻia, nā ʻuala cubed, a me ka ʻoki ʻoki. E kāpīpī i ka paʻakai a me kou. E hoʻohui i ka lau bay, nā ʻōmato me kā lākou wai inu, a me ka wai. E hoʻoulu a hiki i ka hui pū ʻana o nā mea hoʻohui āpau.
2. Uhi uhi; kuke ma kahi hoʻonohonoho wela haʻahaʻa no 8 a 10 mau hola a i ʻole ma kahi hoʻonohonoho wela wela no 4 a 5 mau hola.
3. Wehe a hoʻolei i ka lau bay. E hoʻoulu i ka peas a kāhiko i ka papa hana kuke lohi me ka pāhiri inā makemake ʻia.

Piʻi ʻulaʻula ma luna o ka laiki Sepania

Hana: 6 i 8 mau lawelawe

Nā mea hoʻohui

• 2 mau kīʻaha ʻulaʻula maloʻo a i ʻole nā ​​pīni kidney maloʻo
• 5 mau kīʻaha wai anuanu
• 1 punetune ʻaila ʻaila
• 3/4 paona poʻohiwi puaʻa ʻole, ʻokiʻoki i nā ʻāpana 1-ʻīniha
• 2 1/2 mau kīʻaha ʻokiʻoki
• 6 mau ʻāhi kālika, ʻokiʻoki
• 1 ʻalani puna kumina
• 4 kīʻaha wai
• 1 6-3/4-auneke laiki Spanish, moʻa
• ʻO nā pepa jalapeno hou, ʻoki ʻia

Nā kuhikuhi 

1. E holoi i nā pīni; hoʻokahe. I loko o kahi ipu nui, e hoʻohui i nā pīni a me nā kīʻaha 5; e hoʻolapalapa. E hoʻemi i ka wela a ʻū 10 minuke.
2. Wehe i ka wela. Uhi a kū i hoʻokahi hola. E holoi a hoʻokahe i ka pī.
3. Hoʻomaʻamaʻa i ka ʻaila i loko o kahi kōkena ma luna o ka wela mehana. Kuke i ka puaʻa i ʻelua mau pā; hoʻokahe momona.
4. Kāʻei i kahi kuke kuke lohi 3-1 / 2- a i ʻole 4-quart me ka ʻehu kuke. Hoʻohui i nā pīni, puaʻa, ʻaka, kālika, a me ka kumino. E ninini i loko o nā kīʻaha 4 wai; hoʻouluulu.
5. Uhi uhi; kuke i ka papa hana kuke lohi ma kahi wela 10 a 11 mau hola.
6. Ke hoʻohana nei i kahi puna slotted, e hoʻoneʻe i nā pīni a me ka puaʻa. E lawelawe i nā pīni ma luna o ka laiki, a me ka wai puna ma luna o ka piko. E hoʻonani me ka ʻokiʻoki jalapeno. (A laila e hoʻomau i ka wela me kēia 10 mau meaʻai i hoʻomoʻa ʻia i ka pepa.)

ʻO Cajun Shrimp a me ka Laiki

Hana: Nā lawelawe 6

Nā mea hoʻohui

• 1 28-auneke hiki i ka ʻōmato diced
• 1 14-auneke hiki i ka moa moa
• 1 kīʻaha ʻokiʻoki
• 1 kīʻaha kīʻaha bele ʻōmaʻomaʻo
• 1 6- a hiki i ka 6-1/4-auneke puolo palaoa loloa a me ka laiki hihiu, e like me ko Uncle Ben's.
• 1/4 kīʻaha wai
• 2 kālika cloves, ʻokiʻoki
• 1/2 teaspoon Cajun mea hoʻonani
• 1 paona ʻoʻoʻa i kālua ʻia
• ʻAi pepa wela (ke koho)

Nā kuhikuhi

1. I loko o ka 3-1 / 2- a iʻole 4-quarter slow cooker, e hui pū i nā'ōmato me ko lākou mau wai, ka moa moa, nā aniani, ka pepa bele, ka laiki i hui pū me ka paʻakai, ka wai, ke kāleka, a me ka mea hoʻonani Cajun.
2. Uhi uhi; kuke ma kahi hoʻonohonoho wela wela 5 a 6 mau hola a i ʻole ke kau wela wela 3 a 3 1/2 mau hola.
3. E hoʻoulu i ka ʻōpae i loko o ka hui laiki. Uhi uhi; kuke no 15 mau minuke lōʻihi i ke kau wela wela. E kāpīpī i ka papa hana kuke lohi me ka mea wela-pepa inā makemake ʻia.

Pipi a me nā mea kanu

Hana: Nā lawelawe 6

Nā mea hoʻohui

• 1 1/2 mau paona pipi ʻaihue ʻole i ka steak, ʻokiʻoki ʻia i nā cubes 1-inch
• 4 mau kāloti waena, ʻokiʻoki i nā ʻāpana mānoanoa 1/2
• 1/2 kīʻaha i kāhi ʻia i nā scallion
• 2 kālika cloves, minced
• 1 1/2 kīʻaha wai
• 2 punetēpē i hoʻemi ʻia-sodium kō soy
• 2 teaspoons i kuʻi ʻia i ke kēla hou
• 1 1/2 punetēpē koke i ka pipi-bouillon granules
• 1/4 teaspoon i hoʻowali ʻia i ka pepa ʻulaʻula
• 3 punetēpē cornstarch
• 3 punetune wai anuanu
• 1/2 kīʻaha i ʻoki ʻia i ka pepa bele ʻulaʻula
• 2 mau kīʻaha kīkaha ʻole i hoʻopaʻa ʻia i ka pī kō, hoʻoheheʻe ʻia
• Laiki kuke

Nā kuhikuhi

1. I ka 3-1 / 2- a i ʻole 4-quart kuke lohi, hoʻohui i ka pipi, kāloti, scallions, a me kālika. I loko o kahi pola waena, e hoʻohui i ka wai kīʻaha 1 1/2, ka soy, ginger, bouillon, a me ka pepa ʻulaʻula i hoʻopīpī ʻia; ninini ma luna o ka palaoa i loko o ka mea kuke.
2. Uhi uhi; e kuke ma kahi wela haʻahaʻa 9 a 10 mau hola a i ʻole ma kahi wela wela 4 1/2 a 5 mau hola.
3. Inā hoʻohana i ka hoʻonohonoho wela haʻahaʻa, e huli i ka hoʻonohonoho wela kiʻekiʻe. I loko o kahi pola liʻiliʻi, e hoʻohui i ka cornstarch a me nā punetune wai anuanu 3; e hoʻowali i loko o ka ʻiʻo a me ka pepa bele. Uhi uhi; kuke 20 i 30 mau minuke hou aku, a i ʻole mānoanoa, hoʻowali hoʻokahi. E hoʻoulu i nā pi i kō. E lawelawe me ka laiki. (Pane hope loa: maikaʻi ʻole paha ka ʻulaʻula iā ʻoe?)

ʻO Applanauce Cranberry

Hana: 6 i 8 mau lawelawe

ʻO ka meaʻai hoʻomoʻa mālie na Pamela Braun o MyMansBelly.com

Nā mea hoʻohui

• 4 mau pika (ma kahi o 12) nā ʻoma, peeled, cored, a quartered
• 1 kīʻaha cranberries
• 1/4 kīʻaha wai

Nā kuhikuhi

1. Hoʻohui i nā ʻāpala a me nā cranberry i ka mea kuke lohi a ninini i ka wai ma luna. (Inā makemake ʻoe e hoʻonoi aku, e hoʻohui i ka nui o ke kō, kō kō, a i ʻole ke kinamona i kēia manawa.)
2. E kau i ka poʻi ma ka mea kuke lohi. E ho'ēmi i ka wela a e kuke no 6 mau hola.
3. Wehe i ka poʻi a hoʻoulu e wāwahi i nā ʻōlaʻi a me nā cranberries i mau ʻāpana nui.
4. E lawelawe e like me ia, a i ʻole e hoʻohana i ka mea hoʻohui immersion (a i ʻole ka blender maʻamau) e hoʻomaʻamaʻa.

Oatmeal Cooker lohi

Hana: Nā lawelawe 8

ʻO ka meaʻai hoʻomaʻamaʻa lohi na Ke Kalapu Papa Maʻemaʻe na Beth Bader a me Ali Beniamina

Nā mea hoʻohui

• 1 kīʻaha ʻoki kila
• 1/3 kīʻaha lā i ʻoki ʻia
• 2/3 kīʻaha waina
• 1/3 kīʻaha fiku maloʻo ʻoki ʻia
• 1/2 teaspoon ke kinamona lepo
• 1/3 kīʻaha ʻalemona i ʻoki ʻia a i ʻole walnuts
• 4 kīʻaha wai
• 1/2 kīʻaha hapalua a me ka hapalua (a i ʻole yogurt maʻamau, nona ka nui o nā pono olakino)

Nā kuhikuhi

1. E hoʻohui i nā meaʻai a pau i loko o kahi kuke mālie ma mua o ka moe.
2. E hoʻonoho i kahi haʻahaʻa a kuke no 8 a 9 mau hola.
3. E hoʻoulu e hoʻohui a lawelawe.

Nānā no